Dr Akilah – Celestial Healing Wellness Center

The Natural Health and Holistic World According to Dr Akilah

Foods That Lower Diabetes Risk

By Erin Palinski RD

November is American Diabetes Month, which brings our attention to Type 2 diabetes — a devastating disease that is rising exponentially. Even children are now being diagnosed with what was thought to be only an “adult disease”.

For those of us who want to prevent diabetes, how can we eat in a way cut the risk and also whittle our middle? What if there were just a few easy superfoods that we can incorporate each day to not only drastically reduce our risk of diabetes, but shrink our waistline in the process? The good news is these foods do exist- and they even taste great!

In my newly released book, Belly Fat Diet for Dummies, I focus on specific foods, seasonings, and spices that have been shown in recent research to target the most dangerous of all fats — belly fat. The great news is that many of these superfoods not only burn up stubborn belly fat, they can actually help decrease insulin-resistance and lower blood sugar, helping to prevent and control diabetes!


A University of Michigan Cardiovascular Center study found that when rats consumed just 2% of their calories from blueberries over a 90-day period, they significantly reduced their percentage of belly fat! And this tasty fruit has also been shown to reduce food cravings. This same study also showed a significant increase in insulin sensitivity as well as a decrease in triglyceride levels. 


Beans are another great source, especially cannellini beans, since these contain one of the highest levels of resistance-starch (a fiber that resists digestion). This means your body has to work harder, and in turn burn more calories, to digest these, helping promote weight loss. In addition, the low glycemic index of these beans means they have a minimal impact on blood sugar levels. Add these into meals in replacement of higher glycemic index foods, like white rice, for better blood sugar control.


Out of all nuts, walnuts may just be the most effective at burning up belly fat and controlling diabetes. Walnuts are one of the best plant sources of omega-3 fatty acids. These fatty acids are not only strong anti-inflammatory nutrients, but they also help to regulate stress hormones such as cortisol. When stress hormones are elevated in your body, it causes your body to store more fat- specifically belly fat. Consuming a high level of omega-3 fatty acids in the diet can help prevent stress hormones from peaking, meaning less of these hormones are circulating in your body, and therefore you start to store less belly fat. In addition, walnuts can have a significant impact on reducing blood sugar. A recent study found that consuming nuts daily reduced A1c levels by as much as 8%. Another study found that walnuts helped to reduce fasting insulin levels. So sprinkle walnuts onto your salads, yogurt, or just snack on a handful a day for a smaller waist and improved blood sugar control. 


If you like spicy foods, stock up on hot peppers! Rich in capsaicin, these peppers have a thermogenic effect on the body, boosting metabolism and calorie burn, helping to shed unwanted pounds, especially around the midsection. But that’s not their only benefit! A study found that consuming an increased amount of capsaicin for 10 weeks lowered obesity-induced insulin resistance in mice. So add these to everything from salads to chili. You can even use the ground or flaked form to season foods.


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4 responses to “Foods That Lower Diabetes Risk

  1. PaxRyan November 8, 2012 at 1:26 pm

    Though this is great, wouldn’t it be much healthier to discuss here what not to eat in order to not got diabetes? i do not think the diabetes epidemic is being caused by a lack of blueberries and walnuts, it is being caused by the consumption of massive quantities of empty, quickly-digest calories, especially from corn syrup and other sweeteners in junk food, no? Blueberries are expensive, but just not eating edible non-food products really seems to me to be the answer.

    • docakilah November 8, 2012 at 1:47 pm

      If you think eating fruits and vegetables are expensive then my reply to you is…….pay for health now or pay twice as much for sickness later.

      Most people (including you and diabetics) lack discipline. I have posted articles before about the foods that cause diabetes and 90% of the comments were the following
      Well what am I suppose to eat?
      How do I get my calcium if I can’t drink milk?
      What about my protein?
      Fruits and vegetables are expensive.

      Waaaaa! Waaaaa! Waaaa!

      I’m so over you guys complaining. Here’s the deal. You either eat to live or eat to die. The sad thing is that most people rather die than change their diet.

      If you want to know how to prevent diabetes……..GO VEGAN.

      • PaxRyan November 8, 2012 at 7:40 pm

        Awesome response, i agree, you’re preaching to the choir here:-) i’m sorry i missed the context of comments to your other posts, this is exactly the point i was trying to make – eat to live, and junk food is not compatible with that idea.

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